I believe the knowledge should be free. And for 6+ years my job has been making coaching affordable. ATGonlinecoaching.com: Programs with form-coaching under 24 hours, 7 days a week, for $49.50/month, with no contract and 1/2 off the first month so you can see how you like it map.ATGforcoaches.com: With coaches now around the world, there may even be one near you who’s available for in-person training! ATGequipment.com: All the unusual tools I’ve been creating to help make the ATG system more user-friendly UncivilizedSneaker.com: The foot-inspired shoes I wear THANK YOU for making this possible!
“STOP SPRINTING UNNATURALLY SOON” thank you!! The way athletics is today is crazy! If you’re not at the top of the game by 18 you have no future. So ridiculous
I am really enjoying regular Pilates classes. We do these kinds of stretches often and I love them. I’ve also been incorporating some of your tips like walking backwards exercises. My husband and I are wanting to conceive in the next year or so… so I am trying to prepare my body in every way I possibly can to be ready for baby housing and birthing LOL Thani you for your help! God bless! ✝️🤍🕊️🙏🏻
Just an occasional couch stretch and some hip flexor lifts along with lots of various squats and I'm doing flat ATG split squats like Ben. Touched the hoop at my son's basketball gym recently without even trying loaded squats. Dunk by 2025 here we GO.
I disregarded ATG split squats for a long time cuz 'no way you can train legs efficiently without heavy weights.' But once I tried I felt muscles I didn't know existed.
@@TheKneesovertoesguy you’ve helped not only myself but also my clients I trains to overcome knee pain ... I disagree with you on a few things but overall I love hearing your thought process behind what and why you do things
Can find here: animalhousefitness.com/?tw_source=google&tw_adid=547786779774&tw_campaign=14731664843&gad_source=1&gbraid=0AAAAABeraU7-gc6nD_IuRY3DP9Pdz56TW&gclid=EAIaIQobChMI9biEs6jkhwMVVqFaBR01uiAFEAAYASAAEgJQQfD_BwE
Thank you! This is also a MonkeyFoot which is a product you can find here and attaches to the foot: animalhousefitness.com/?gad_source=1&gclid=EAIaIQobChMI0ZDXh67OhQMVBKBaBR1-MAnKEAAYASAAEgIaJfD_BwE
I have an untreated meniscal tear in my left knee and I don’t have time in my life to get surgery and recover right now. I can weight train fine but I can’t get full range of motion and I still sometimes get knee pain from excessive load (especially running) which is stopping me from playing sports. Your programme seems amazing and the backwards sled walking has already made a huge difference to the pain but is the split squat training suited for people with current, untreated knee injuries such as myself? Or is it best to just get the surgery?
Can’t advise on medical issues and when to start, but the split squat is one of the best exercises you can use to improve your knee ability, and is very safe to scale, with coaching guidance along the way!
Standing Pancake can be a gem and showed in this video: No-Equipment ATG Flexibility Routine ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-DT8sMwLmcLc.html
What is that stepping platform w/bars you’re on? Looks fun to do those weighted foot lifts. The two hand bars would be great to use for support while building my core stability.
Gonna try this I’m only 20 I’m very active and one of my hips lock up so bad I can’t move for a few minutes and is a very sharp pain, I tore my groin when I was young. I’m gonna try this out
That's funny. I was telling my wife after watching some of these videos that I had similar experiences as a youth trying to skate with a tight right side... When I was really young I remember using stilts and it was quite a sensation. You using those poles reminds me of the mechanic. I love how natural this progresses if you start from center it goes down, then up.
Every exercise scales back, as shown in this video, also have a full breakdown you can find here: 4-Step Hip Flexor Protocol ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-ZhYQJveEfB0.html
This is a MonkeyFoot: animalhousefitness.com/?tw_source=google&tw_adid=547786779774&tw_campaign=14731664843&gad_source=1&gbraid=0AAAAABeraU5i31n8-cfHUVFqiJxQLhwrB&gclid=EAIaIQobChMIlumEguLThwMViFz_AR2UnAnDEAAYASAAEgK5FPD_BwE
My standing vertical is as high if not higher than my approach vertical. Would this be the missing link for a higher approach vertical if not then what would you suggest?
Work on your running vertical, you clearly have the strength, but lack the consistent jump work that will help you improve your running vertical! Checkout this video: ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-79TWbE9vrQ4.html
I would start with backwards walking which is step 1! If it’s a knee issue, chances are my programs have helped more people with it than any other! Simply because my programs focus on pain-free ability! The more of it they have, the less likely this is to be an issue. This starts as simple as backwards walking and is step 1! ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-Jwu8f42rLuI.htmlsi=x9J1nykzcoC6b1mO kneesovertoesguy.medium.com/pain-free-ability-50898ab0b950 Checkout these links and let me know if you have any questions! Always hope here!
ATG Split Squat can be a gem and has helped many with this same issue! Can find out more of the benefits here: 10 Benefits of ATG Split Squats ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-qpZmpegNh2I.html
Oh shoot! Backwards walking would be your first step! If it’s a knee issue, chances are my programs have helped more people with it than any other! Simply because my programs focus on pain-free ability! The more of it you have, the less likely this is to be an issue. This starts as simple as backwards walking and is step 1! ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-Jwu8f42rLuI.htmlsi=x9J1nykzcoC6b1mO kneesovertoesguy.medium.com/pain-free-ability-50898ab0b950 Always hope!
That’s a fantastic question. For the average person, they’d simply get injured BECAUSE of all the problems they’ve accumulated. Doesn’t mean it wouldn’t work for some! But what’s FREAKING AWESOME is that someone BROKEN can correct these things SAFELY, and then sprint safely! Like for me I was on painkillers for my knees. 3 surgical alternations to my left knee. Told my right knee needed more! I WAS trying to sprint (when healthy enough to try) and just getting hurt more.
Should I still do his knee exercises even if they are painful? Will it hurt me more or help in the long run. I also run almost everyday so also take that into account please!
For anyone starting the ATG system, the most important rule is 1. NEVER WORK THROUGH PAIN. Although research indicates a pain level of 2 or 3 (on a scale of 1 to 10) is acceptable when rehabbing, we believe even a 2 or 3 is UNACCEPTABLE because it increases your chances of doing more destruction than construction, and we simply have too good of solutions for you to give up the goal of training without pain. Achieving Pain-Free MUSCLE burn is the goal of each movement, because that means you are maximizing the chances for constructive adaptation. REMEMBER! Pain = Destruction, Pain-Free Muscle Burn = Construction (upon adequate recovery).
If it’s a knee issue, chances are my programs have helped more people with it than any other! Simply because my programs focus on pain-free ability! The more of it you have, the less likely this is to be an issue. This starts as simple as backwards walking and is step 1! ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-Jwu8f42rLuI.htmlsi=x9J1nykzcoC6b1mO kneesovertoesguy.medium.com/pain-free-ability-50898ab0b950 kneesovertoesguy.medium.com/confronting-the-1-2-3-of-cartilage-arthritis-knee-replacement-b9882d3c93c6 Checkout these links and let me know if you have any questions! Always hope!
I have labrum tears in my hips. Have any alternative exercises to split squats/lunges that do the same thing? I had a trainer tell me to avoid doing lunges and I'd probably agree. I feel them when I lunge.
I would then encourage scaling back the movement. Nothing quite beats the ATG Split Squat for hip strength and length when you find your pain-free level. Try using front foot elevation and assistance as needed. Watch this video: ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-uWMyDY6-iWQ.htmlsi=fQAZhgWDL24geYIK
@@TheKneesovertoesguy Thank you so much for your reply. l‘ll play around with it. Running and yoga (and beginner’s contortion, the biggest culprit) put my hips THROUGH it.
When I try the split squat with my left leg back, the front of my left quad has a burning, tingling pain running from above the kneecap to several inches below the hip. Any idea why? It doesn’t do the same when my right leg is back, even though pain at the front of my right hip d what has me exploring these exercises in the first place. Thanks in advance; these are great videos!
This isn’t an uncommon concern. When you think about it, the back leg is under even a greater range of knee extension that the front leg. Weight is just displayed differently. I would try elevating your front foot a little more and use assistance to take off as much weight as needed to feel comfortable. Also, although we focus on making sure we keep the back leg completely straight, you can explore using a little less contraction of the back leg, this might be causing that issue as well.
During your split squats are you driving through your back leg using that hip flexor? I’ve always focused on the front leg for force output and the back leg is just being stretched.
Sprinting is the product of doing these movements. You need to build strength and mobility in the hip-flexors in order to sprint. You do this AFTER you gain those abilities.
Totally understand! I would checkout my approach to the lower back you can find here: 13-Part Lower Back Exercise Manual ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-Q5oVzHJbAPk.html Each exercise scales and they can start off with zero weight!
Doc can this help with the numbness in my upper leg. I noticed that my gluteus medius muscle is weak. Between this as I do hip strengthening and stretching it has a discomfort. Then the tingling and numbness starts in my upper outer legs not past my knee.
Not a doctor, and can’t advise on medical concerns, but simply addressing pain-free ability with these movements can help! You would also benefit using hip extension with the back extension, seated good morning, and RDL
@@TheKneesovertoesguy thank you immensely for replying, too many lower body injuries have unfortunately made me gain a lot of weight. Can't wait to start implementing these workouts!
@@abdullahibnabdullah7260take it slow with the split squats, i can easily reach full range on them but always aggravate my left si joint, i found a shorter range of motion and concentrating on max tension through whole leg causes less issues
Question. What are some stretches you would recommend for like super tight hip flexors? Because my hips start to cramp and feel like they’re cramping if I try certain stretches. And attempting an L-sit especially triggers it for me :/. Any tips?
Step 1 is reverse sled or backwards walking! If it’s a knee issue, chances are my programs have helped more people with it than any other! Simply because my programs focus on pain-free ability! The more of it you have, the less likely this is to be an issue. This starts as simple as backwards walking and is step 1! ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-Jwu8f42rLuI.htmlsi=x9J1nykzcoC6b1mO kneesovertoesguy.medium.com/pain-free-ability-50898ab0b950
Please help! I used to be quite athletic and able to jump high but ever since I developed tendinitis and just kept playing with it, my patellar tendon hurts all the time now. It's been a couple years since and my pain goes "through the roof ", accompanied by feeling fragile when or if I try to run, or jump. I can't exactly afford a program right now but I would love to know how to start playing competitive basketball again, or even just not feel like I have a bummed knee.
Sorry to hear about the knee issue. Reverse sled or backwards walking can be an excellent start and step 1. If it’s a knee issue, chances are my programs have helped more people with it than any other! Simply because my programs focus on pain-free ability! The more of it you have, the less likely this is to be an issue. ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-Jwu8f42rLuI.htmlsi=x9J1nykzcoC6b1mO kneesovertoesguy.medium.com/pain-free-ability-50898ab0b950 Always hope! You can also watch this breakdown covering some gems for the knees: The ATG 4-Step Knee Checklist ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-KfK5OLcctAc.html
@@TheKneesovertoesguy Thank you so much! I have been following you for a while and have watched a lot of your videos, maybe I'm not doing enough frequency? But I'll be sure to watch all those videos you shared and be more diligent in following them. When I can, I'd also love to work with one of your programs. Thank you again for trying to help! It's really shows..
My left hip flexor gets agitated when doing cable pulls for the hip flexors. I'm in the dense program. I have lightened the load, but still getting the agitation. Should I add atg split squats once more a week?
Message on the app! Can help you find an approach suitable for you! Less weight on the reverse squat and even doing single leg hip-flexor raises with just bodyweight can help!
1 minute per side on the couch stretch works great! Checkout my flexibility routine here where you can pair it with other movements: No-Equipment ATG Flexibility Routine ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-DT8sMwLmcLc.html
